Author: Jim Huddle

  • Springtime

    Heartbreak today had beautiful weather; 63 degrees with a heavy layer of pollen. Welcome back to Bacon Bits who has been working too much and rehabbing an injury.

     

    Warm-up around parking lot

    Run forward, Karioke left, run backwards, Karioke right

    20 SSHs in Cadence, 10 Manmaker Merkins in Cadence, 15 Knee-ups in cadence, Stretching Exercise

    Run to Hill

    Jacob’s Ladder

    Run to Playground

    10 Hanging Knee-ups, 20 Squats, 20 WWIIs, 20 IWs 3X

    Run to Railings

    11s Hand Release Merkins and Ukrainian Hammers while running over/under railings

    Back to Playground

    10 Pullups; (there’s only 2 bars) while the rest do WWIIs or Squats

    To the Benches

    20 Dips in cadence, 10 single count, each leg, Bulgarian Split squats 2X

    Back to parking lot

    20 Dollies in cadence, Stretching, 60 count 6 inch leg lift.

     

    Announcements:

    2nd F today at Firehouse Subs at Innsbruck; 4028 Cox Rd K, Glen Allen, VA 23060

    April 28, 9:00 PM, Friends of Barnabas have a benefit event: https://event.gives/fobf22

    Blood Drive Saturday June 4 at Epiphany Lutheran. We will need some volunteers in addition to donors.

  • SubstiQ

    Circus Maximus featured a “substitute for Atilla” Q. After last week’s 100% upper body KB workout, I took the hint and Q’d today. Please be sure to sign-up to Q. Next time, Atilla will likely make it 100% leg exercises or something equally awful.

    Welcome Link to his first time at Circus Maximus. Congratulations to Fireman Ed for figuring out how to put his shirt on correctly. And Congratulations to Soul Train for his second Circus Maximus as well as the headlock on Link.

    Warmup with SSH, IW Russian Soldier, Don Quixote, Shoulder stretch

    20 and 5, 15 and 10, 10 and 15, 5 and 20 of the following pair of exercises. Generally, followed each pair of exercises with a stretching exercise.

    Swings and Curls
    Press and Rows
    Single Leg Deadlift (both sides add up to 20, 16, 10 and 6) and Triceps Same leg goes up as the arm with the kettlebell
    10 Burpees and Run to end of covered sidewalk
    Racked Lunge (both sides add up to 20, 16, 10 and 6) and Single arm press on back
    Goblet Squat and Renegade Rows (both sides add up to 20, 16, 10 and 6)
    Squat-Press and Lawnmowers
    10 Burpees and Run to end of covered sidewalk
    20 Swings
    20 Curls
    20 Upright Rows
    20 Triceps
    20 Overhead press
    20 Goblet Squats
    20 Sit-ups using KB to anchor feet
    20 Rosalita in cadence
    6-inch leg lift for 1 minute

     

    Announcements

    Blood drive June 4, Saturday, at Epiphany Lutheran from 10 to 3.

    F2 this coming Tuesday. Gypsy is pulling together.

  • Poplar exercises

    At Gridiron today, we started out, after warm-up (SSHs, IWs, Don Quixote, US (Ukrainian Soldiers), Stretching), with 10 minutes of Burpees on Burpee Hill, in hopes that the Burpees will bring Homer back out to Gridiron. Almost expected him to sense the vibes and show up. But alas, no Homer. On the other hand, there was a rare Blue Moon appearance.

    Next, Stretching and then 11s:

    Pullups and WWIIs. J’vile and I forget who else finished early so I didn’t get to finish my 11s. Darn!

    Back to the parking lot for 3 rounds of 20, jumping over the line, in cadence, with a stretch in between.

    Over to the stands by the football field for single count Bulgarian split squats (each leg) and Dips: 10, 9, 8, etc. down to 1.

    Over to the parking lot in front of the school for more 11s: Mike Tysons and Plank-arm raises.

    Back to the original parking lot for 1 leg balance. Impressive balance shown by Atilla and Tater. Tater was able to touch his nose to his shoe while maintaining his balance.

    Finished up with Dollies, Heels to Heaven and one-legged APDs,

    So, a bit of a geography lesson today: Ukraine (tribute to Lighthouse and the people of Ukraine), Bulgaria (split squats) and Alabama (APDs).

    J’ville offered to work on Pinto’s Porsche. Pinto didn’t seem interested. Wonder why? I know Chum was disasppointed we didn’t do a lot of really long distance running.

    I just checked and the Q-sheet is wide open. Lots of opportunities!

     

  • Bitch bitch bitch

    At Hoedown today, I mostly recycled my standard workout. Bitch, bitch, bitch. It looks like I need to come up with something new. However, I’ll note, that for Trainer, it was all new. This is his second workout, and his first with me as Q.

    Warmup: Corner Parking lot: 20 SSHs, 10 Man-maker Merkins, 15 knee-ups, stretching exercise

    Warmup: Upper Parking lot: 20 IWs, 10 Diamond Merkins, 15 Ukrainian Hammers, stretching exercise

    Warmup: Corner Parking lot: 20 Ukrainian Soldiers, 10 Wide Arm Merkins, 15 Crunchy Frogs, stretching exercise

    Warmup: Upper Parking lot: 10 Lunges, 10 Merkins, 20 Dollies, stretching exercise

    Wall Courtyard: 10 single count air-press (People’s chair), 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 10 single count milkers (People’s chair), 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 10 single count Lalannes (People’s chair), 12 BTTW ToeTaps in cadence, 15 Donkey Kix OYO

    Upper parking lot: 5 minutes of burpees

    Railings: Dips and Derkins: 10 each, then 9 each, etc.

    Up to the grassy area behind the school: Quadruple check: partner 1 runs to the pull-up bars and does 5 pull-ups, Partner 2 does Step ups, Partner 3 does Reverse crunch and Partner 4 does wall sit with air press. 2 times

    Wall Courtyard: Alternating arm raise from Plank position

    One legged Alabama Prom Date

    60 count 6 inch leg lift

     

    Announcements:

    8 mile run at RAMM on April 15. Get there in sufficient time to be done at 6:15.

  • MASH

    At Circus Maximus: If you shouldn’t be running, Circus Maximus is the place to be. BYOKB (bring your own kettlebell, or let someone know in advance and we’ll bring one for you.) On the other hand, if you have back issues, you might need to modify some exercises.

    In other news, Kyiv still stands! We pray for peace, safety for all Ukrainians (especially for Lighthouse’s family) and we pray that Russia gets out of Ukraine soon. By the way, the colors in the Ukrainian flag (blue on top, yellow or gold below) represent golden fields of grain under a clear blue sky, appropriate for a country known as the “breadbasket” of its area.

    Please also remember those here managing family health issues (Roger Roger for example).

    So here’s what happened at the Circus.

    Warmed up with SSHs, Don Quixote, Helicopters, various stretching exercises.

    We did ‘SHOTS’

    Swings

    Hammer Curls

    Overhear press

    Triceps

    Squats

    Started with 5 swings; then 5 Hammer curls and 10 Swings, then 5 Overhead press, 10 Hammer curls and 15 Swings, etc. After we got to 5 Squats, etc. and 25 Swings, we dropped the swings (we did NOT go to 30 swings) and so forth until we ended with just 25 Squats.

    Run to the end of the sidewalk and back

    Next, 10 Racked Lunges, each leg

    15 Renegade Rows, each arm

    10 Partial Turkish Get-ups, each side

    10 Romanian Dead lifts, each leg

    15 Swings

    20 Hammer Curls

    20 Upright Rows

    20 Triceps

    20 Squats

    Run to the end of the sidewalk and back

    20 overheads

    20 Press while lying on your back

    10 Romanian Dead lifts, each leg

    15 swings

    20 Hammer Curls

    20 Upright Rows

    20 Triceps

    Finished with Mary and stretching

    Announcements:

    Tonight at 6:00 PM: Capital Ale House on Cox Road near Broad Street (Innsbrook).

    Go UR Spiders (Paid announcement by Fireman Ed.)

    MASH available tomorrow at Curahee for those unable to run. (Announcement by Gypsy)

  • The rain the parking deck and other things

    At WaThoHuk, we’re not afraid of a little rain and 42 degrees. OK, Lighthouse and I aren’t. We ran out of the parking lot at Pocahontas to 3 Chopt Road, took a right, another right on John Rolfe, a right on Old Brick and headed to the parking deck on the same block as Dave and Buster’s. Three trips up and down the ramps. First time, a stop at each end of the ramp for increasing flutter kicks (4, 8, 12, etc.) Ended up doing 44 flutters kicks on the last stop. Next time, Merkins (1, 2, 3, etc). Final time, squats (4, 8, etc). By that time, it was 6:10 so we headed back. Not nearly as bad as we anticipated.

     

    Prayers for Lighthouse’s family in Kyiv, Ukraine and Roger Roger’s family.

  • Vampires and Light

    Hoedown: we had a dozen gather in the gloom at Tuckahoe. I turned on my headlamp with fresh batteries as we gathered prior to the start. This resulted in a ‘vampire terrified of light’ reaction from Handshake. Tuckahoe is pretty dark until the lights at the school turn on at 6:00 AM.

    EF Hutton and I have been to a lot of workouts together but this was the first time where he was here when I Q’d. Garbage Plate and Neutral came in a bit late but still found us.

    One of the exercises I called is labeled “LaLanne” back in Charlotte where I came from. Jack LaLanne (1914-2011) was famous for preaching the benefits of regular exercise and a good diet. Per Wikipedia, as reported on LaLanne’s website, he performed several noteworthy feats of physical skill and strength. At the age of 70, he towed 70 rowboats, one with several guests, 1 mile. Wikipedia also says that the feats listed were as reported on his website and “not necessarily entirely accurate descriptions of what LaLanne actually did.”

    Warmup: Corner Parking lot: 20 SSHs, 10 Man-maker Merkins, 15 knee-ups, stretching exercise

    Warmup: side church parking lot: 20 IWs, 10 Diamond Merkins, 15 American Hammers, stretching exercise

    Warmup: Back church Parking lot: 20 Squats, 10 Shoulder slap Merkins, 15 Crunchy Frogs, stretching exercise

    Find an intersection of the parking lot lines, in cadence: 20 clockwise (jump in each quadrant), stretching exercise, 20 counterclockwise, stretching exercise, 20 back and forth

    Warmup: side church Parking lot: 10 Don Quixote, 10 Hand Release Merkins, 20 Dollies, stretching exercise

    Wall Courtyard: 10 single count air-press (People’s chair), 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 10 single count milkers (People’s chair), 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 10 single count Lalannes (People’s chair), 12 BTTW Toe Taps in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 12 Dirty Hookup: People’s chair Muhammad Ali

    To the railings: Gomer’s sobriety test aka Dips: 8 each leg in cadence. You can cheat using the rail if you lose balance

    Railings: Bulgarian Split Squats 10 each leg, 10 Derkins, 9 etc.

    Up to the grassy area behind the school: 10 pull-ups, 20 LBCs, 2 times

    Back to the grassy area: 20 Heels to Heaven, 60 count leg lift

    Announcements:

    2nd F At PBR on Wednesday

    Take-out by YHC

  • The Geese were Pootin

    A dozen at Gridiron today. Huge quantities of Canadian Geese were pootin which required some selective changes in the location of some of our exercises. It was great to see 12 people today.

    You have to be impressed with the courage of the Ukrainians, and admire their President, Zelensky: “I need ammunition, ‘not a ride’.” I offer my thoughts and prayers for Ukraine and those (Lighthouse) that have family there.

    To the goal line of the football field:

    20 SSHs, 10 Man-maker Merkins, 15 Knee-ups and a stretching exercise

    To the parking lot closer to the school:

    20 Ukrainian Soldiers, 10 Diamond Merkins, 15 American Hammers and a stretching exercise

    To the parking lot in front of the school:

    20 IWs, 15 Crunchy Frogs, 10 Stagger arm Merkins and a stretching exercise

    To the side of the south side of the school:

    20 lunges, 10 Stagger arm Merkins, 20 Dollies and a stretching exercise

    Using the loading dock: 3X

    Behind the railing to the loading dock: 20 Squats, over the rails and down the loading dock: 20 APDs

    To the wall in front of the school:

    People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO

    People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO

    People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO

    People’s Chair 15 Lalannes, 10 Dirty Hookup, 15 Donkey Kix OYO

    To the bottom of the hill up to the football field: 3X

    10 Get-ups, up to the top of the hill, 10 hand release Merkins

    To the parking lot, find an intersection of lines; jump in each quadrant:

    Jump in cadence counterclockwise 20 count, then 20 times clockwise, then 20 times back and forth over a line, stretch in between ’20 count jump’

    To the historic school’s pull-up bars, near the pickle-ball courts: 3X

    10 Pullups, 10 Dips (on parallel bars), 20 LBCs and 20 squats:

    Back to the fence around the football field:

    Gomer’s sobriety test: balance on one leg while touching ground 3 times per cadence: 8 each leg.

    Back to the parking lot for stretching exercise and then 6-inch leg lift for 60-count.

    Finish with 5 Burpees in honor of an injured Homer

    Take by YHC

  • Hank Williams

    Today at Circus Maximus, for your music listening pleasure, we had Hank Williams (as well as others). Unfortunately, Hank was unavailable for the Super Bowl half time. So instead, the Super Bowl had entertainers I had  little familiarity with. I had heard of were Snoop Dog and Eminem: Snoop Dog because of the Corona beer commercials, but also because we had a F3 compatriot in Charlotte named Snoop (he trained dogs). And that’s why I have heard of Eminem (another F3 compatriot in Charlotte.)

    “Hank” Williams (September 17, 1923 – January 1, 1953) was an American singer, songwriter, and musician of Native American descent. Regarded as one of the most significant and influential American singers and songwriters of the 20th century, he recorded 55 singles (five released posthumously) that reached the top 10 of the Billboard Country & Western Best Sellers chart. He is one of the most celebrated and influential musicians of the 20th century, especially in country music. Many artists have covered his songs and he has influenced Elvis Presley, Bob Dylan, Johnny Cash, Chuck Berry, Jerry Lee Lewis, George Jones, George Strait, Charley Pride, and The Rolling Stones, among others. Williams had 11 number one country hits in his career (“Lovesick Blues”, “Long Gone Lonesome Blues”, “Why Don’t You Love Me”, “Moanin’ the Blues”, “Cold, Cold Heart”, “Hey, Good Lookin’”, “Jambalaya (On the Bayou)”, “I’ll Never Get Out of This World Alive”, “Kaw-Liga”, “Your Cheatin’ Heart”, and “Take These Chains from My Heart”).

    In the meantime, enjoy your solid food diet. Atilla will be eating Jello and drinking Mountain Dew today. He has been given a doctor’s excuse from F3 participation tomorrow. Don’t be alarmed. It’s for that routine, hopefully every 10 year, examination that begins later in life.

    Warmup with SSH, IW Russian Soldier, Don Quixote, Cherry Pickers

    20 High Pulls: 20 Deep Mountain Climbers; 18 of each, 16 of each, etc.

    Stretch

    Right hand only, 10 each

    One hand press

    Lawnmower

    Renegade rows

    Partial Turkish get up

    Walk to end of columns with waiters carry

    Stretch

    Repeat with left hand only

    Run around the island

    The following three exercises, 3 times

    10 Squat to overhead press:

    10 renegade row (each arm)

    10 sit ups using KB to anchor feet

    Stretch

    20 KB Swings

    20 Curls

    15 Sit and Press

    20 Overhead press

    20 Upright rows

    20 Triceps

    20 Goblet squats

    Run to end of the columns and back

    10 each arm Renegade rows

    20 flutters

    10 each arm woodchoppers

    20 Press

    20 Curls

    10 each direction Halos

    stretch

    4 minutes of Mary exercises

     

  • You are

    Heartbreak Ridge: Handshake pulled up. That’s our signal it’s time to begin. I asked “Who’s the Q?” Offshore: “You are!” I write on the calendar when I sign up for Q. Unfortunately, when you are retired, you don’t always remember to look at your calendar. Fortunately, Offshore pays attention to details like who’s the Q.

     

    Mosey and karaoke: Then:

    Warmup: At Parking lot by benches: 20 SSHs, 10 Man-maker Merkins, 20 flutters, stretching exercise

    Warmup: Run to the covered walkway: 20 IWs, 10 Diamond Merkins, 15 American Hammers, stretching exercise

    Warmup: Run to Pemberton Elementary: 20 Squats, 10 Stagger Arm Merkins, 15 Knee-Ups, stretching exercise

    Warmup: Run to the front of Pemberton Elementary: 10 Don Quixote, 10 Stagger Arm Merkins, 15 Crunchy frogs, stretching exercise

    Next, we moseyed over Pemberton parking lot for BLIMPS: 10 Burpees, 15 Lunges, 20 Imperial Walkers, 25 Merkins, 30 Plank Jacks and 35 Squats

    Circumnavigated the rest of Pemberton Elementary:

    People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO

    People’s Chair 15 Milkers, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO

    People’s Chair 15 Lalannes, 10 BTTW Toe Taps, 15 Donkey Kix OYO

    Parking lot: 20 line jumps in cadence, stretching exercise: 3 times. I was opposite Lighthouse: Lighthouse was like a metronome: perfect cadence, hit the same spot each time. If only I had that much co-ordination.

    Mosey to the benches in front of Quioccasin: 15 Dips in cadence, 10 step-ups each leg OYO and 10 derkins in cadence: 3 times

    Moseyed back to the Quioccasin Parking lot: high knees to one side and butt-kix back

    Line up and bear crawl to the next line and crab walk back

    Back to the start for 60 count 6 inch leg lift

    Always great to have a group to work out with. I can count on Atilla, Honeydo, the professors from VCU and Handshake to be there most days. Today was no exception.

    Take out by YHC